Monday, September 27, 2010

5k to 5 miles

Run for the Apples is a fun, though CHALLENGING 5 mile trail run in White Bear Lake this fall. Mark your calendars and consider joining us to run/walk this event on October 22! Here is a 4 week plan to go from running a 5k distance to running 5 miles. If you don't quite get there, no worries since walking is allowed on this course. :)

Run at the minimum 3 times a week. If you are not injury-prone, go ahead and do 4-5 runs a week, making sure at lesat 2 of these are easy runs. If you go 3 times a week, consider doing a cross-training workout the 4th and/or 5th day. This could be rollerblading, biking, elliptical machine, etc. All runs should be at least 30 minutes, and one of these runs will increase in distance each week.

Week 1 (week of Monday September 27)
Increase one run to 3.5 miles. This may be about 32-45 minutes depending on your pace.

Week 2 (week of Oct 4)
Increase your long run to 4 miles. If this feels like too much too soon, try to run/walk 4 min and 1 min intervals until you accomplish the distance. Feel free to adjust that interval to a run/walk ratio that works for you.

Increase one or two of your other runs to at least 35 minutes.

Week 3 (week of Oct 11)
Increase your long run to 4.5 miles. Again, you can use a run/walk protocol to do so, especially if you feel you would do this in the 5 mile race.

Make sure two of your other runs are at least 35 minutes, and go for 40 minutes on one of these.

Week 4 (week of Oct 18)
Increase your long run to 5 miles, jogging or run/walk. Keep your two other runs at about 35 minutes - no longer - because this is race week! Get your long run in by Wednesday at the latest.

Take the day before the race off. Make sure to get some carbs in the night before the big race and stay well hydrated this week, despite the cooler temps. Also be sure to get up on time for a good breakfast - 5 miles is a bit too much for an empty stomach and low blood sugar.

BONUS - make one of your workouts each week a hill workout! The course is a little unfriendly in this way. Find a new route for one of your shorter runs, and go up and down that one good hill you can find, 3-6 times depending on the size of the hill. Take a good 2-5 minutes off between the hills (walking away and then walking back towards it).

Let me know if you are planning on trying this schedule, good luck ladies!

Wednesday, September 1, 2010

Biggest Loser and Most Inspirational 2010

Biggest Loser Wendi Kotlinsky, White Bear Lake, 24 pounds

Wendi is a cancer survivor. Only one year ago, a routine pap smear revealed the worst kind of cervical cancer. Her doctor told her “you will need immediate surgery, chemo, radiation and your chances of survival are very, very slim.” A month and just one surgery later, her cancer was gone. Recently she’s had a renewed interest in making healthier choices and being proactive about taking care of herself. She says MOTR has been a part of this and has changed her life. Wendi will need to stay warm this winter as she continues to work out, so she will be getting a MOTR warmup jacket!



Most Inspirational 2010
Brenda Giese, Blaine

(An ASL interpreter was available at the banquet to sign this for Brenda.)

In April of this year I received a phone call unlike any I’d ever gotten. The video interpreter over the phone let me know she had a deaf woman on the phone and that she would help me communicate with her. The woman on the phone wasn’t sure if the program would work for her. Would the instructor be willing to talk directly to her so that she could read lips? I confirmed with the Blaine instructor Shannon, who has experience with the hearing impaired from her years in law enforcement. Brenda Giese jumped right on board, and has been a huge fan of the program. She has had great attendance and has even joined us for optional events such as our volunteer shift at Feed My Starving Children. She has even asked if she can volunteer to donate her time to help this program. She got involved with her team as much as anyone else. Her excitement is contagious and I always look forward to seeing her, even though she calls boot camp “torture camp” (Ironically, she has signed up for torture camp this fall!). She has spread word of the program to her friends who are also deaf, and wants to serve as a go-between to get them involved in the program. When I saw her run at the race course Tuesday night I couldn’t believe how fast she had gotten since I last had been to Blaine. She has worked hard and shown such determination to never let her disability get in the way. Also receiving a warmup jacket, Most Inspirational 2010, Brenda Giese